Breakfast
Chickpea Breakfast Scramble
A delicious plant-rich breakfast. Paired with fruit and roasted sweet potatoes makes this a fantastic weekend brunch.
Southwest Tofu Scramble
Another high-protein, plant-rich breakfast option. Serve with roasted potatoes. This can be reheated in a skillet or toaster oven for more than 1 breakfast.
Groud Turkey Breakfast Skillet
Tired of eggs and oats? Try this protein and veggie-rich start to your day. Change up the veggies and add what you like.
Smoked Salmon Breakfast Bowl
An egg-free option for breakfast. Sub potatoes with rice or quinoa if desired. (Omit or keep egg)
Summer Breakfast Salad
For a lighter, summer breakfast with avo and fresh herbs, yum!
Savory Quinoa Breakfast Bowl
A plant-rich, high-protein breakfast. You can swap the egg for chickpeas or black beans. Making the quinoa ahead of the week will make this a breeze to prepare day of. Ok to buy store-bought pesto.
Sesame Greanbeans w/ Quinoa & Eggs
Quinoa and eggs for breakfast are a super star way to start the day with high protein. Add some veggies and you’re golden.
Chipotle Black Bean & Rice Skillet
A flavorful, filling way to kick off your day or have breakfast for dinner!
Baked Egg w. Prosciutto
Baked eggs in a ramekin for the win. Swap parm for feta, goat cheese, or manchego if avoiding dairy. Serve over arugula with a side of fresh fruit.
Corn, Tomato, Zucchini Saute
Saute this up for breakfast and top with an egg or two. Or crumble bacon on top and have a side of fruit. Definitely replace country crock fat with a healthy one like olive oil or grass pastured butter.
Breakfast Cheese Board
Yes, you can do this for breakfast AND be on a cleanse! Choose your dairy wisely and consider goat and sheep milk cheese like manchego. Skip the crackers/breads. Add colorful heirloom tomatoes, slices of cukes, fresh melon, berries! You get the idea. Have fun plating up on a board to change up the scenery.
Breakfast Egg Bake
Try with breakfast sausage, bacon, or no meat. Swap out vegetables of your choosing. Add feta or goat cheese if desired – and a side fresh fruit or sliced tomatoes. Batch prep this for the week ahead.
Pb Banana Protein Packed Overnight Oats
If you tolerate dairy, the Greek yogurt in this recipe amps up the protein content. Make a batch of 3 or 4 for the week. Add chicken sausage or a couple boiled eggs on the side.
Strawberry Baked Protein Oats
Use your favorite protein powder and bake into these oats to batch prep breakfast for the week or freeze the extras for later.
Date-sweetened Oatmeal
Use this as a template and switch up the fruit, nuts, and seeds for variety.
Savory Oatmeal w/ Garlicky Kale
Have you tried savory oats? This one has cooked kale but you can also stir in chopped spinach or use fresh arugula.
Sunchoke Tarragon Hash
A fun spin on breakfast hash with sunchokes and fresh taragon!
Sweet Potato Toast
It’s still a thing. And you can have a lot of fun coming up with creative, beautiful, variations. Click the photo for inspiration.
Fisherman’s Eggs
A 25-min breakfast for 2, Sicilian style with sardines. Serve over a whole grain or bed of greens, sprinkled with fresh herbs of choice.
Plate Inspiration
Leftover roasted sweet potato or squash with flavorful breakfast sausage, fresh berries, and a heaping spoonful of kraut. A personal favorite!
Plate Inspiration
Soup for breakfast. High fives if you do it! Leftover soup or a can of Amy’s bean soup with added fresh herbs plus a side of melon or fresh berries is easy and tasty.
Plate Inspiration
Yes, you can have more than 1 piece of bacon. But do pair it with some color like these scrambled eggs with sauteed mushrooms, berries, and a side salad.
For a balanced breakfast, be sure there is protein and fat in there. Here are a few easy, balanced breakfast ideas:
- Leftover dinner (think outside of the box!)
- Soup! Yes, soup for breakfast. Try a chilled soup for hot mornings or a creamy warm soup on the go in a mug
- Scrambled eggs with sautéed mushrooms, goat cheese, fresh spinach, basil; side of berries or apples slices
- Breakfast Salad: mixed greens with lemon and olive oil dressing; half a cooked sweet potato, cubed, 1 fried egg, ½ avocado sliced, fresh herbs (optional)
- Euro platter: eggs over a small bed of mixed greens, smoked salmon, sliced avocado, berries, melon
- Sausage, leftover roasted squash or sweet potato, sauer kraut on the side
- Eggs over brown rice or quinoa with wilted greens + side of seasonal fruit (one of my staples, post workout)
- Eggs over quinoa with side of steamed broccoli or roasted Brussel sprouts
Bowls (who needs sandwiches!?)
Avocado Tuna Salad
Serve over salad or rice. The high protein in the tuna and healthy fats in the avocados make this a filling and satisfying meal. I love the tomato addition for summer. Feel free to use this as more of a template.
Chicken Baja Grain Bowl
Omit chicken for a plant based meal. Batch prep chicken and grain ahead of time to make this a quick assembly meal for lunch or dinner.
Shrimp Fajita Bowl
A surprisingly simple and balanced bowl and a great way to enjoy lentils.
Red Lentil Daal Buddha Bowl
A surprisingly simple and balanced bowl and a great way to enjoy lentils.
Turmeric Chickpeas w/ Garlic Tahini
A simple dish to whip up for lunch or dinner (cook the chickpeas ahead of time). Batch cook quinoa, millet, or brown rice early in the week and serve this on a bed of it to make this a fuller meal.
Roasted Plantain & Black Bean Bowl
Batch cook up 3 of these for your lunches or dinners. Use brown rice or cauliflower rice. Omnivores can add optional sauteed shrimp for boost of protein.
Tuna Poke Bowl
Swap soy sauce for wheat free tamari or coconut aminos.
Want to make your own bowl, your own way? Use this template to Build Your Own Bowl. This is fall flared, but easily works for summer if you focus on the summer vegetables highlighted on the ‘Food to Enjoy’ list. It’s okay to go heavier on the raw if you tolerate raw foods.
Soups
Vegetable Lentil Soup
A hearty vegetarian soup that you can batch cook and enjoy with leftovers. Have a simple mixed greens side salad w/ fresh fruit to lighten, and summer it up.
Shelly’s Homemade Bone Broth
Use this homemade broth in a mug to drink, as a base for soups, for cooking grains for rich flavor and nutrients.
Many Mushroom Soup
All the mushrooms and all the savory flavor. Increasing the amount of fresh herbs and using bone broth will make the flavor even deeper and richer.
Simple Carrot Soup
Do this and don’t skip the crushed almonds and cilantro toppings. Paired nicely with lunch or a side soup with dinner.
Salads + Vegetable Sides
The “Jennifer Aniston Salad”
This Mediterranean dish is popular for a reason! I’m a fan of the fresh herbs, pistachios, lemony olive oil dressing, and simply having a plant-based meal that can be batch prepped for any meal!
Cauliflower Tabbouleh
The tomatoes and fresh herbs in here make this dish sing. Top mixed greens, add white beans, hummus, or chicken for protein and side of your favorite melon or grapes for a full meal.
Summer Contigo Bean Salad
Tomatoes are in season so this one is a must. Skip honey and swap cream for coconut or almond cream if you don’t do dairy.
Cumin-scented Summer Bean Salad
Add to salads or quinoa or rice. Try an heirloom bean variety from Rancho Gordo to change it up!
Rainbow Kale Salad w/ Carrot Dressing + Chickpeas
This summer salad is beaming with vitality, flavor, and crunch! The chickpeas and seeds offer protein, but if you need more, double up on the chickpeas or add grilled chicken. Choose fruit-sweetened cranberries, dried cherries, or currants.
Watermelon Tomato Salad
A beautiful, simple, hydrating summer salad!
Fruit Salad w/ Thai Herbs
Get playful with all the fresh fruit in season and don’t be shy with herbs. Omit the honey.
Zucchini Dill Fritters w/ Cashew Cream & Avocado
Fried vegetable goodness with all the creamy healthy fats. Do it.
Chili & Garlic-roasted Broccoli
Ready in 20 minutes and a go-to cooking method, roasting. Enjoy as a side or add to your lunch or salad bowl. Reheats well in a toaster oven, too.
Burrata with Plum Tomatoes + Mint Basil Oil
Somebody make this, stat! A luxurious way to treat yourself/your family or impress at a summer gathering – only takes 15 min. No bread, but surely this can be enjoyed as it is.
What to do with garlic scapes?
Tasting like mild garlic and chives with a crunch like asparagus, garlic scapes can be enjoyed raw or cooked. Grab these from the market and read on for 10 things you can do with them!
Braised Greens
Basic braised greens are a must. Enjoy as a side, mixed with a whole grain, as a bed for fish, meat, poultry, eggs, or however you can squeeze them in.
Emerald City Salad
This salad is a favorite in my kitchen. And it holds up in the refrigerator for ~4 days. Add protein of choice to make it a meal a nutrient-packed lunch. Also a great way to try fennel!
Kale, Apple, + Currant Salad
Another hit salad in my kitchen and among friends. It holds up well in the refrigerator for up to 4 days and is fantastic w/ breakfast, lunch, dinner, or a snack by itself.
Roasted Sweet Potato Fries
In case you’re missing on good old french fries. Try these and add spices as you like. Tessamae has delicious dipping sauces, too.
Dinner Entrees
Pistachio-crusted Salmon
Serve over brown rice or cauli rice. Fresh mango for dessert. Sub soy sauce with wheat free tamari.
Garlic Ginger Chicken & Broccoli Sheet Pan Meal
Serve over brown rice or cauli rice. Fresh mango for dessert. Sub soy sauce with wheat free tamari.
Lemon Garlic Chicken Sheet Pan Meal
For all those who love a one-pan (balanced) meal, this one’s for you.
Sheet Pan Salmon w. Potatoes & Veggies
A balanced meal in one pan. While this is cooking, toss some mixed greens into a bowl with a little olive oil and balsamic for a simple side salad.
Superfood Baked Salmon Sheet Pan Meal
Roasted blueberries and brussel sprouts round out this unique dish. Serve as is, with potatoes, or wild rice.
Pecan Chickpea Crumble
A fun, flavorful plant-based protein combo you can toss on salads! (or in tacos post cleanse!)
Grilled Zucchini Salad w/ Corn & White Beans
Summer vegetarian deliciousness. Add some canned tuna or salmon if you’d like a bit more protein.
Baked Halibut w/ Peach Salsa
Cooking fish is easier than you might think! Ready in 15 minutes! Add brown or wild rice. And a small mixed greens side salad as a starter.
Tempeh Garlic & Lime Lettuce Wraps
This screams summer. And is a great way to enjoy tempeh (fermented soy beans) if you’ve never had it.
Curried Chicken Salad
Simple chicken salad to have on hand for lunches and dinners. For mayo, use a brand like Primal Kitchen that has clean oils and no funky ingredients.
Nori-wrapped Salmon
This is one of my favorite, flavorful ways to enjoy baked salmon AND seaweed. Enjoy with a side of sauteed green beans and a summer blend of mixed greens salad with dressing.
Blackened Chicken Cobb Salad
A most satisfying salad! Try tofu, tempeh, or beans for a vegetarian option. Grill chicken for dinner and double up to make this salad for lunches.
Basil Chicken Salad w/ Peaches and Corn
20 min prep, 20 min cook. Peaches and basil are always a great duo!
Chicken + Vegetable Stirfry
A basic stirfry template with a garlic, ginger, sesame oil, coconut aminos sauce. Serve over cauli rice, brown or wild rice.
Pineapple-stuffed Chorizo Burgers
No lack of savory flavor here! Go to this one when cravings hit hard. Can sub any approved oil in place of bacon grease.
Tempeh Garlic & Lime Lettuce Wraps
This screams summer. And is a great way to enjoy tempeh (fermented soy beans) if you’ve never had it.
North Indian Okra Stirfry
Here’s a flavorful way to try okra and play with aromatic, therapeutic spices! Add lentils or pulled chicken to make a balanced meal. Replace the canola oil with coconut, ghee, or avocado oil.
Plantain-crusted Chicken Tenders
Enjoy over a bed of mixed greens, your favorite dressing, and a side of steamed beets or a root vegetable of choice.
Shrimp + Broccoli Stirfry w/ Cashews
15-minute dinner! Stirfries are ALWAYS an easy win. If desiring more, serve over brown rice or quinoa. Omit the honey.
Lentil Meatballs
Kind of like falafel, but Italian-spiced. Lentils are especially heart healthy and summer foods are all about opening and nourishing the heart.
Easy Baked BBQ Tempeh
If you’re curious to try tempeh, give this one a go. Tempeh takes on the flavor of whatever it’s cooked with so a good sauce is key. Use an approved BBQ sauce like Tessamae brand for this. Add to a salad, as a vegetarian breakfast protein, or a side with veggies over a whole grain.
Greek Hamburgers
Pair these with the sweet potato fries. You’ll forget you’re on a cleanse!
Cajun Shrimp & Sausage Sheet Pan Meal
Pair this with a fresh side salad for a full meal.
Beverage Ideas
- Warm water with lemon juice (or room temp in the summer; no ice in the morning)
- Infused water: filtered water with blackberries and mint; cucumbers and basil, + a pinch of sea or pink salt for electrolytes
- Kombucha, kefir water
- Tea (hot or iced): ginger, turmeric, chai, green, matcha, roobois, detox, digestive support, hibiscus, cinnamon
- Sparkling water (unsweetened varieties such as La Croix, Amelia Springs, Spindrift)
- Coffee: black, organic, fair trade is best
- Bullet coffee (with grass-fed butter and coconut oil)
- Warm bone broth
- Coffee alternatives such as herbal coffee or mushroom coffee
- Homemade nut, seed, or coconut milks
Green Protein Smoothie
Try this green smoothie recipe sweetened with dates and white grapes. This could sub as a meal in a pinch.
Strawberry Coconut Smoothie
A filling, easy smoothie option that includes collagen protein for a balanced smoothie, morning or as an afternoon pick me up.
Black Bean Cocoa Smoothie
If you’re in need of a little indulgence and are desperate/enough try beans in your smoothie, check out this one. For beans, buy an approved bean that has been soaked, like Eden Foods, or make your own batch of beans.
Summer Mocktails!
Have fun with these!
Sparkling Berry Kombucha Spritzer
One of my summer favs and a great way to stretch out a bottle of kombucha to make it last.
Coconut Milk Mocha Latte
In case you get in a pinch and want to indulge, try this and use raw cacao for the most nutrient dense benefits. Only full fat coconut milk from the can. You’ll want all the cream and fat for flavor.
Iced Coconut Matcha – Two Ways
Using coconut water and coconut cream, here’s a non-dairy spin on an iced matcha.
Shelly’s Vanilla Matcha Latte
Using non dairy milk, dates to sweeten, plus an optional collagen boost, here’s one of my go to recipes. When not on the cleanse, I just use maple syrup.
Easy Snacks
- 6-8 oz. whole milk organic yogurt with ¼ cup berries and 1 TBS hemp seed or raspberries and cocoa nibs (template: yogurt + fruit + nut/seed of choice)
- 1 apple, sliced with spritz of lime and small handful of mixed nuts or pecans
- 1-2 oz. raw cheese, grapes, cup of tea
- Handful of olives, 1/3 cup of hummus, carrot sticks
- turkey wrapped around a pickle spear with a bit of mustard
- 1/3 cup hummus with carrot sticks and pepper slices
- 1 hard boiled egg with 1/2 cup of red grapes or blackberries and melon
- ½ cup berries, ¼ cup cashews, 1/3 cup fermented veggies (separate)
- 1 cup plantain chips with guacamole or salsa
- Sweet potato toast
- Approved bars (in a pinch): EPIC food bars, Wild Zora Meat & Veggie Bars, Rx Bars, Lara Alt
Watermelon Berry Salad
How gorgeous is this? Make this for a summer BBQ or to have an amazing fruit salad on hand for a few days. If using a sweetener, choose raw honey. Swap basil for mint if desired.
Spicy Salmon Cucumber Bites
Serve these up at a summer dinner party or have on hand for a savory, satisfying snack.
Roasted Beet Hummus w/ Rosemary Hazelnut Oil
This might be the most gorgeous dip I’ve ever laid eyes on! Make a Mediterranean lunch platter, add a scoop to salads or lunch bowls, or dip veggies and plantain chips to your heart’s content. Omit the sweetener.
Golden Beet Hummus
Add to salads or lunch bowls, or dip veggies and plantain chips
Apple or Pear Slices w/ Nut Butter
Slice apples or pears into layers, spread w/ favorite nut butter, sprinkle with cinnamon; add toasted pumpkin seeds or cocoa nibs for crunch!
Ants On A Log
It’s not just for kids! Use half raisins or unsweetened dried cranberries and halved grapes to mix it up.
Prosciutto + Arugula-wrapped Apples
Salty, crisp, sweet, and peppery. A beautiful party platter for as well.
Jerky Trail Mix
Mix up chopped jerky, unsweetened cherries, and a few nuts of choice for a homemade blend.
Plantain Chips + Guac
For an even hardier snack, include a 1/3 cup to 1/2 cup of black beans.
Sauces and Dressings
Green Goddess Dressing (dairy)
A variety of dressings here: Ginger Asian, Orange Rosemary, Raspberry Walnut, Ceasar Dressing, Crushed Tomato, Classic Lemon, + Balsamic Vinaigrette
Healthy On-the-go!
- Natural foods market hot bars and deli section (Ellwood Thompson, Whole Foods, Good Foods Grocery, etc. )
- Stella’s Market across from Stella’s Restaurant in the near west end (Rustic, modern Greek cuisine
- Goatocado: quinoa/baby greens bowls (any except Vietnamese and noodles)
- Cava: Greek + Mediterranean bowls; skip the pita bread, white rice, and falafel but have at anything else
- Mezeh Grill: Mediterranean bowls; skip the pita, white rice, and falafel. Website has all ingredients to review in advance.
- Sen Organic Small Plates’ Buddha Bowl Salad
- The Daily (in Carytown, some menu items)
- Organic Krush (chain)
- Chopt Salad Co: a chain with hearty, made fresh salads. Skip chips, fried things, and the bread at the end.
- Chipotle (Salad bowls – brown rice and beans or meat, fajita veggies, romaine, salsa, guac – no white rice, cheese or sour cream)
- Amy’s can of soup or frozen meals (read label and do this sparingly); if soup, stir in raw spinach and serve over rice (cooked earlier in the week) for a full meal
- Easy assemble: mixed greens, half can of beans, scoop of whole grain (cooked earlier in the week), salad dressing, top with cashews or almonds for crunch
- Starbuck’s oatmeal; bring your own fruit from home; Farmer’s Market Protein Box (skip the crackers); green tea or black coffee
- Food from your work café or cafeteria; choose salads, whole vegetables and a protein. Bring your own oatmeal toppings or protein for salad and buy the rest at the cafeteria. Mix and match as needed.
